When it comes to achieving fitness goals, strengthening the abdomen and back are often top priorities. Many individuals struggle with back pain and aim to reduce belly fat while simultaneously improving core strength. A strong core not only enhances your overall physique but also plays a crucial role in maintaining good posture and supporting your spine.
Additionally, reducing belly fat and toning the abdominal muscles are common aspirations for those seeking to enhance their appearance and overall health. Poor posture, sedentary lifestyles, and weak core muscles can contribute to back pain, making it essential to address these issues through targeted exercises.
We spoke with Lesley Logan, a pilates teacher from OnlinePilatesClasses.com, to figure out what the 2-in-1 exercises are if you want to tighten your abdomen and back. Logan shared that swan prep and single leg kick are your best options. Read on to find out more.
Swan Prep & Single Leg Kicks
Both swan prep and single leg kicks are beneficial exercises that target the abdomen and back. For swan prep, this movement effectively strengthens the muscles along the entire length of your back, promoting better back support and reducing the risk of back pain. By maintaining core activation, you work the abdominal muscles, contributing to improved core strength and stability. Single leg kicks allow the muscles in your lower back work to stabilize the spine and maintain a neutral position. Strengthening these muscles helps improve lower back stability and reduces the likelihood of strain or discomfort.
Logan elaborates further by saying, "Pilates requires you to work from your center out. Your center includes your abdominals, glutes, back (including the upper back). Then the movements challenge your connections. It's not just about bracing the abs or turning them on. You want to breathe into your upper back so that you can engage the abdominals and keep them engaged while you breathe. Then the arms and legs work from the center challenging the core and the back more."
How To Perform Swan Prep & Single Leg Kicks
Whether you're new to fitness or a seasoned practitioner, these exercises can be seamlessly incorporated into your routine for impressive results. Logan describes how we can perform these two exercises in simple, easy steps:
Swan Prep: Laying on your stomach, place your hands underneath your forehead. Drop your shoulders out of your ears. Reach your tailbone to your heels. Press your feet down. Keeping your tailbone reaching to your heels lift your hands, head, chest and elbows off the mat and hover. Lower down and repeat. If you push your lower back down to lift your chest, you have lost the abs and are overworking your lower back.
Single Leg Kick: Laying on your stomach, prop yourself up on your forearms. Pull your chest forward and lift your frontal hip points away from the floor as you reach your tailbone towards your heels. Press your feet into the mat. Bend one knee to kick that foot towards you seat 2x. Straighten the leg to the mat and repeat on the other side. If your lower back drops down or your chest bounces because of the legs, you have lost your abs and are hanging in your lower back.
